Programming February 19th - 25th ***OPEN WOD 18.1***

Monday - February 19th

E90S for 10 Sets

2 Overhead Squats from rack

***building***

+

“Supple Leopard”

8 Minute AMRAP

10 Alternating Dumbell Snatch s(50/35) f(35/20)

50ft DB Walking Lunge 

***sport you have to squat snatch the DB snatches***

 

Tuesday - February 20th

“Chipper Jones”

3 Sets for time:

50/35 Cal Row

25 C2B Pullups f(pull-ups)

10 D-Ball Over the Shoulder s(100/70) f(70/50)

***rest 2 minutes b/t sets***

 

Wednesday - February 21st

“FOR Time Friday”

For Time:

10-1

Strict Press f(75/55) s(95/65)

Burpees over the Bar

***Sport wear a vest***

+

Full CrossOver Symmetry Cool Down

 

Thursday - February 22nd

“The Name is Fonda…Jane Fonda”

20 Minute Ladder

20/15 Cal AB

5 Hang Squat Cleans s(135/95) f(115/75)

***Sport add #10 every round, fitness add #5 each round***

 

Friday - February 23rd

5 Sets - Each for Time

7 Bench Presses s(165/115) f(135/95)

15 Elevated Ring Rows

Double Unders s(35/20)

***rest 2 mins b/t sets***

 

Athletes doing the Open Saturday:

Be easy, go light and just move. Spend some time after the workout stretching out your hip flexors, and rolling out. Should be loosening up your T-Spine, lower back, etc. Play around with dumbell clean and jerks, building rhythm, sticking to the standard, and getting used to a new movement. 

I will post up warmup ideas and workout strategy for 18.1 tomorrow.

 

Saturday - February 24th

Open WOD 18.1

 

Sunday - February 25th

Get Outside and be Rad.